Tolasana Scale-Pendant Yoga Pose तोलांगुलासन

Tolasana-Scale-Pendant Pose L3
Tolasana-Scale-Pendant Pose L3
Author: theholisticcare.com
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In Sanskrit “Tola” means “balance or scale” . Tolasana strengthen your wrists, arms, and abs, hanging in the balance of Tolasana.This posture requires great arms strength.

Position of Readiness:
Lotus position (Padmasana) or Vajrasana

Steps:
Place the hands on the floor along the thighs, on the outbreath lift the whole body up away from the floor for about 10 seconds or longer. Keep the head straight and the shoulder down.
Change over the crossed legs and repeat the posture for another 10 seconds.

Benefits:

Strengthens the abdominal muscles and the arms.
It gives a good stretch to your spine, arms, shoulders, knees, thighs and abdomen.
Improves your concentration levels.
Increases blood circulation in your body.

Tittibhasana – Firefly Yoga Pose तीत्तीभासन‌

Tittibhasana-firefly pose L4
Tittibhasana-firefly pose L4
Author: theholisticcare.com
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Tittibhasana Firefly pose is challenging yoga pose. Before attempting this asana you may practice the malasana, garudasana, bakasana. Firefly pose strengthens and tones the abdominal muscles, hamstrings, inner groin, spine, wrists and arms and develops sense of balance.

Position of Readiness:

Come in to a wide squat.

Steps:

Bring your palms flat on the floor just under your feet.
Bend the elbows back as you would in Chaturanga Dandasana.
Begin to shift your weight back to rest on your upper arms and bring the feet up off the floor.
Straighten the legs.
Begin to straighten the arms.

Benefits:

Stretches the inner groins and back torso
Strengthens the arms and wrists
Tones the belly
Improves sense of balance

Parsava Dandasana Side Balance Yoga Pose पार्श्वदण्डासन

Parsava Dandasana-side balance L4
Parsava Dandasana-side balance L4
Author: theholisticcare.com
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Parsava Dandasana Vasisthasana strengthens shoulder muscles and the chest. It also strengthens and tones muscles like trapezius,serratus anterior, rhomboids, Pelvic muscles, levator scapulae, rotator cuffs, scapular muscles, deltoids muscles, tricep, biceps and many muscles in the forearms etc..

Position of Readiness
Downward Facing Staff pose.
Align the hips and shoulders vertically rotating the body.
To stabilize the Vasisthasana pose use top legs foot.

Parivrtta Parsvakonasana – Revolved Side Angle Yoga Pose परिवृत्तपार्श्वकोणसन

Purvottanasana-Reversed Plank L4
Purvottanasana-Reversed Plank L4
Author: theholisticcare.com
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Position of Readiness:
Stand in Tadasana.

Steps:
With an exhalation, step your feet about 4 feet apart. Put your hands on your hips. Turn your right foot out to the right 90 degrees and turn your left foot in slightly to the right. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle.
Exhale and turn your torso to the right until you’re facing directly out over the right leg; as you do this, lift your left heel off the floor and spin on the ball of the foot until the inner left foot is parallel to the inner right foot. Then exhale again and bend your right knee. If possible, bring the right thigh parallel to the floor. Keep your left leg active by pressing the thigh up toward the ceiling and extending strongly through the left heel. At the same time, resist the lift of the left thigh by pressing the tailbone toward the pubis.
With another exhale turn further to the right and lean the torso down, placing the left hand on the floor inside the right foot. Dig your right thumb into the right hip crease and push the thighbone down toward the floor. Firm the shoulder blades into the back ribs and lean the torso back slightly, away from the inner thigh. Stay in this position for a few breaths.

Benefits of Parivrtta Parsvakonasana

Strengthens and stretches the legs, knees, and ankles.
Stretches the groins, spine, chest and lungs, and shoulders.
Stimulates the abdominal organs.
Increases and builds stamina.
Improves digestion and aids in elimination.
Improves the balance.
Is of great therapeutic value in constipation, infertility, lower back pain, and sciatica.
Maintains a fresh circulation of blood to your abdominal organs.
Provides body with fresh oxygen and nutrients.
Improves balance.
Squeezes out body toxins with the twisting action.
Creates healthy spinal flexibility.

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